Why is vitamin B5 important for our health? The versatile functions of pantothenic acid or pantethine in our body

A few weeks ago, a customer told me how delighted she was to have cured a skin problem by taking our vitamin B-complex. We figured she must have been helped most by the vitamin B5 in the B-complex as it's best known for improving skin conditions.

When I looked up the facts about vitamin B5 , I was surprised once more how many functions it has in our body.

Indeed, vitamin B5 is essential for maintaining overall health and well-being. While deficiencies are rare due to its widespread availability in foods, ensuring an adequate intake of this vitamin can support various bodily functions and promote optimal health.

For those who prefer to listen rather than read about benefits of vitamin B5, we recommend these three videos by dr. Berg

What is vitamin B5? 
Vitamin B5 and diet 
Vitamin B5 and adrenal function 

What should you know about vitamin B5?

Vitamin B5 is a water-soluble vitamin from the B group of vitamins. It helps produce energy by breaking down fats and carbohydrates. Its benefits include promoting healthy skin, hair, eyes, and liver.
People need B5 to synthesize and metabolize fats, proteins, and coenzyme A.
B5 is one of the less known vitamins, possibly because deficiencies of it are rare.

Vitamin B5 is also known as pantothenic acid, or Pantothenate. The word pantothenic comes from the Greek “pantou,” meaning everywhere. Nearly all foods contain small quantities of pantothenic acid.

Why do we need vitamin B5?

Vitamin B5 has many important functions. These include:
- converting food into glucose
- synthesizing cholesterol
- forming sex and stress-related hormones
- forming of neurotransmitters
- forming red blood cells

As with all B vitamins, pantothenic acid helps the body break down fats, carbohydrates, and proteins so that our bodies can use them for energy and rebuilding tissues, muscles, and organs.

Coenzyme A

Vitamin B5 has a role in synthesizing coenzyme A.
Coenzyme A is involved in the synthesis of fatty acids and is important for converting foods into fatty acids and cholesterol.
Coenzyme A is also needed for the creation of sphingosine, a fat-like molecule that helps deliver chemical messages inside the body’s cells.
The liver needs Coenzyme A to metabolize some drugs and toxins safely.

Digestive system

Vitamin B5 helps maintain a healthy digestive system and assists the body in using other vitamins, especially vitamin B2.

Skin care

Some studies have shown that vitamin B5 works as a moisturizer on the skin and enhances the healing process of skin wounds.
One study showed that vitamin B5 helped facial acne and reduced the number of acne-related facial blemishes when taken as a dietary supplement. Researchers noted a “significant mean reduction in total lesion count” after 12 weeks of taking a B5 dietary supplement. 

Pantothenic acid is often used in skincare products because of its potential to promote healthy skin. It supports the synthesis of skin cells and helps maintain the integrity of the skin barrier. Some studies suggest that pantothenic acid may aid in wound healing and reduce the severity of acne lesions.

Cholesterol and triglycerides

Pantothenic acid contributes to the synthesis of cholesterol and helps regulate lipid metabolism. Adequate levels of pantothenic acid may help maintain healthy cholesterol levels and reduce the risk of cardiovascular disease.

Stress hormones

The adrenal glands, located above the kidneys, produce hormones such as cortisol and aldosterone, which are involved in stress response and electrolyte balance. Pantothenic acid is necessary for the synthesis of these adrenal hormones, thus supporting adrenal gland function.

Neurotransmitters

Pantothenic acid is involved in the synthesis of neurotransmitters, such as acetylcholine, which are essential for proper nerve function. Adequate levels of pantothenic acid support cognitive function and may help improve memory and concentration.

Red blood cells

Pantothenic acid is required for the synthesis of heme, the iron-containing component of hemoglobin found in red blood cells. Adequate levels of pantothenic acid are necessary for the production of healthy red blood cells and the prevention of anemia.

Rheumatoid arthritis

Some researchers have found that people with rheumatoid arthritis have lower levels of vitamin B5. However, more evidence is needed to confirm these results.

Hair health

The best known benefits for vitamin B5 are its' effect on hair

Promotes hair growth: vitamin B5 supports the growth of strong and healthy hair by nourishing the hair follicles. It helps to improve blood circulation to the scalp, ensuring that essential nutrients reach the hair roots.

Enhances hair strength: by increasing the strength of hair follicles, vitamin B5 helps prevent hair breakage and split ends. This leads to thicker and more resilient hair strands.

Adds shine and luster: vitamin B5 improves the hair’s moisture-retention capacity, producing soft, shiny, and lustrous locks. It also forms a protective barrier around the hair shaft, preventing damage from external factors like pollution and heat styling.

Conditions and moisturizes: the moisturizing properties of vitamin B5 make it an excellent natural conditioner. It helps to lock in moisture, reducing dryness and frizz and promoting smoother and more manageable hair.

Repairs damaged hair: vitamin B5 aids in repairing damaged hair by restoring the hair’s natural moisture balance and strengthening the hair shaft. It can help revive hair that has been subjected to excessive heat, chemical treatments, or environmental stressors.

Prevents hair loss: vitamin B5 helps to strengthen the hair follicles and nourish the scalp, which can contribute to reducing hair loss and promoting thicker, fuller hair.

Balances scalp oil production: vitamin B5 regulates sebum production, the natural oil produced by the scalp. This balance is crucial for maintaining a healthy scalp environment and preventing excessive oiliness or dryness, which can affect hair health.

Soothes scalp irritation: the anti-inflammatory properties of vitamin B5 can help alleviate scalp irritation, itching, and redness. It promotes a healthier scalp, reducing the chances of dandruff and other scalp conditions.

What is the difference between pantethine and pantothenic acid?

PasioOnline sells vitamin B5 in many different forms as a multivitamin, in B-complex but also in two separate forms as pantothenic acid or as pantethine.

Pantethine and pantothenic acid are two different forms of vitamin B5, each with its own potential benefits and uses. Here are some reasons why one might consider taking pantethine instead of pantothenic acid:

Improved bioavailability: Pantethine is a derivative of pantothenic acid and is believed to have higher bioavailability than pantothenic acid alone. This means that pantethine may be more efficiently absorbed and utilized by the body, potentially leading to greater therapeutic effects.

Cholesterol management: Pantethine has been studied for its potential role in managing cholesterol levels. Some research suggests that pantethine supplementation may help lower LDL ("bad") cholesterol and triglyceride levels while increasing HDL ("good") cholesterol levels, which could benefit individuals with high cholesterol or at risk of cardiovascular disease.

Cardiovascular health: Due to its effects on cholesterol metabolism, pantethine supplementation may have broader implications for cardiovascular health. It may help support overall heart health and reduce the risk of heart disease by promoting healthy lipid levels and supporting proper blood vessel function.

Energy production: Like pantothenic acid, pantethine is involved in the synthesis of coenzyme A (CoA), which plays a crucial role in energy metabolism. By supporting efficient energy production within cells, pantethine supplementation may help combat fatigue and improve overall energy levels.

Liver health: Pantethine has been studied for its potential hepatoprotective effects, meaning it may help protect the liver from damage and support its function. It may be beneficial for individuals with liver conditions or those seeking to promote liver health.

Antioxidant properties: Some research suggests that pantethine may possess antioxidant properties, which could help reduce oxidative stress and inflammation in the body. This could have implications for overall health and disease prevention.

Deficiency

Vitamin B5 deficiency is extremely rare in people as pantothenic acid is found in nearly all foods. A healthy and varied diet should provide a person with enough. Because of this, vitamin B5 levels are not routinely tested for, like Vitamin B12 levels are.

A deficiency in vitamin B5 may lead to:

• tiredness
• apathy
• irritability
• sleep disorders
• stomach pains
• nausea
• vomiting
• numbness
• muscle cramps
• hypoglycemia
• burning feet or hands (paresthesia)
• restlessness
• malaise

In mice, a vitamin B5 deficiency led to skin irritation and graying of the fur, but this was reversed when pantothenic acid was given.
However, when the level of B5 intake is restored to normal, many of these symptoms are reversed.

Food sources of Vitamin B5

Vitamin B5 is widely found in both animals and plant products.

Sources include:
Meat: pork, chicken, turkey, duck, beef, and especially animal organs such as liver and kidney
Fish: salmon, lobster, and shellfish.
Grains: whole grain breads and cereals. Whole grains are a good source of vitamin B5 but milling can remove up to 75 percent of the B5 content.
Dairy products: egg yolk, milk, yogurt, and milk products.
Legumes: lentils, split peas, and soybeans.
Vegetables: mushrooms, avocado, broccoli, sweet potatoes, corn, cauliflower, kale, and tomatoes.

Other sources of vitamin B5 include brewer’s yeast, peanuts, sunflower seeds, wheat germ, royal jelly, and oatmeal

Pantothenic acid is widely available in food, but it is lost in processing, for example, in canning, freezing, and milling.

To ensure an adequate intake, foods should be eaten fresh rather than refined. As with all water-soluble vitamins, vitamin B5 is lost when food is boiled.

Scientists have found that bacteria in the lining of the colon might generate pantothenic acid, but this has not yet been proved.

Side effects and interactions

Pantothenic acid is taken as a supplement for a number of conditions, but there is not enough evidence to prove that it is effective in most of these cases.

A very high dose, for example, of 10-20 grams a day, may cause diarrhea. If vitamin B5 is taken as a supplement, it can cause an imbalance in other B vitamins. For this reason, it is preferable to take a B complex vitamin. This should be taken after eating, with water.
Royal jelly contains vitamin B5 so care should be taken not to consume royal jelly alongside a vitamin B5 supplement.
Vitamin B5 can interact with some drugs. It may interfere with the absorption and effectiveness of the antibiotic, azithromycin.
Women should not take more than 6 mg a day when pregnant, and 7 mg when breast-feeding, as it may not be safe.

Conclusion

The benefits of supplementing with vitamin B5, whether in the form of pantothenic acid or pantethine, are wide-ranging and significant for overall health and well-being. From supporting energy metabolism to promoting healthy skin, aiding in cholesterol management, and even potentially benefiting cardiovascular health, vitamin B5 plays a crucial role in various bodily functions.
While deficiencies are rare due to its presence in many foods, supplementation may be beneficial for individuals seeking to optimize their health or address specific concerns.